Top 5 Back ExercisesFor The Best Back Workout

Deadlift

This is one of the best power building exercises that you can do. Deadlifts work almost every major muscle group, especially the; spinal erectors, lats, trapezius, quadriceps, hamstrings, buttocks, hips, and forearms.

Stand in front of a barbell with your shins close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.

Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor.

Tip – holding the bar with one hand facing forwards and one hand facing backwards will allow you to get a stronger grip on the barbell, because as the bar is rolling out of one hand it will also be rolling into the other hand, thus allowing you to hold onto heavier weights.

Pull Downs

The lat pulldown works the lats, rear deltoids, biceps, and forearms.

Attach a bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.

Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back and pull the bar down in front, try to touch the bar to your chest. Hold this position for a second to maximize the peak contraction, then straighten your arms to the starting position.

Tips - you can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.).

Pull Ups (aka Chin Ups)

The pull up works that same muscles as the lat pulldown (i.e. the lats, rear deltoids, biceps, and forearms). Pull ups are an advanced exercise because you have to be able to lift your entire bodyweight.

Grab a pull up bar with your hands a bit wider then shoulder width apart. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction, then slowly lower yourself to the starting position.

Tips - you can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.).

Bent Over Barbell Row

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Keep your upper body at a 45-degree angle to the floor and arch your back.

Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep in order to keep the tension on the muscles.

Tips - For variety you can use an underhand grip (i.e. palms of the hands facing forward) this will work the lower lats more. You can also do this exercise with dumbbells or a low cable pulley.

Hyper Extensions (aka Back Raise)

This exercise is great for working the spinal erectors, buttock, and hamstrings.

Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.

When in position, lower your upper body at the waist until it is perpendicular to the floor. Then lift your upper body back to the starting position. At the top of the movement hold this position for a second to maximize the peak contraction.

Tip - If you want to add resistance to the exercise you can hold a weight plate to your chest.

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